ExerciseGIF

Exercises / Reverse plank

Reverse plank GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • GlutesMusculus gluteus maximus
  • Lower backMusculus erector spinae
  • HamstringsMusculi ischiocrurales
  • ShouldersMusculus deltoideus
  • TricepsMusculus triceps brachii
Equipment
No equipment
Level
beginner
Loop
One repetition, 1.83 seconds

Get this animation

Part of the plank pack, all 6 plank variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the plank pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/reverse-plank \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a reverse plank

  1. Sit on the floor with legs extended and hands placed behind your hips, fingers pointing toward your feet.
  2. Press firmly through your palms and heels to drive your hips up off the floor.
  3. Raise your hips until your torso and legs form a straight line, squeezing your glutes at the top.
  4. Keep your chest open and gaze forward or slightly up, avoiding neck strain.
  5. Hold the top position while bracing your core, then lower under control back to the start.

Form tips

  • Keep your body in a straight line without letting your hips sag.
  • Press the shoulder blades down and back to protect the shoulder joints.
  • Engage the glutes and core rather than relying only on the arms.
  • Avoid dropping your head back excessively; keep the neck neutral.

Works similar muscles